141210

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Ok, so I blew it yesterday (it’s updated now). I posted everyone’s weigh in time, NOT the time they actually lift. Here’s the real schedule for the OBB women’s team, and I’ll post the men’s times tomorrow.

Friday – 1:30PM: 58B – Candice Bellocchio.
Friday – 3:30PM: 48A – Ricklynn Long.
Friday – 5:30PM: 53A – Shantai Dickerson.
Saturday – 11:30AM: 58A – Jessica Schulz.
Saturday – 11:30AM: 58A – Cait Lucas.
Saturday – 1:30PM: 63A – Nicole Capurso.
Saturday – 4:00PM: 69A – National Champion, Cassidy Duffield.
Sunday – 11:00AM: 75A – Laura Schatz.

Yesterday, Lacey VanDerMarel snatched 91kg/200# from the blocks. Why is this a big deal?

1) She weighs 58kg/128#, and a 1.57 times BW Snatch is easily the biggest per-bodyweight Snatch for a CFer – ever. To put it in perspective Taylar Stallings massive 225#/102kg Snatch from this past Saturday, is only 1.36 times BW.

2) The Canadian national record for a 58kg lifter is 90.5kg, the US national record for a 58 is 91kg. No, I am not claiming she broke any records – even unofficially. Blocks + straps certainly helped. However, this is an absolutely historic lift any way you cut it up. She knows it’s possible now – it’s just a matter of time before it happens on the platform.

3) She has also recently power clean & jerked 101kg/222#. Starting to look like Camille has some competition for Rio.

WOD 141210:

BBG

1) EMOM for 5:00-

2 T&G Power Snatches

*Begin at approximately 80% of 1rm Power Snatch & add load each minute. One miss is allowed – more than one miss, lower weight.

2) EMOM for 5:00-

2 T&G Power Clean & Push Jerks

*Begin at approximately 75% of 1rm Power Clean & Push Jerk & add load each minute. One miss is allowed – more than one miss, lower weight.

Strength

1a) 7X2 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 60 sec.

1b) 7X2 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 60 sec.

Conditioning

For time:

Row 1k
200m Farmers Carry (2 Kbs) 32/24kg
100 6″ Target Burpees

27 thoughts on “141210”

  1. BBG
    125, 130, 135, 140, 145 missed, 140
    145, 150, 155, 160, 165

    Strength
    210
    165

    Conditioning
    Later

  2. BBG
    1) 170, 175, 180, 185, 195 (+5) felt pretty good too
    2) 190, 195, 200, 205, 210 (+5)
    Strength
    1) 285, 295, 305, 310, 320, 325, 335 (+5)~slow but steady, no doubt that I was going to get this
    2) 210, 215, 225, 235, 240, 245, 255 (+5)
    Conditioning later

    • Conditioning
      14:45
      *subbed two 75# dumbbells, only have one 32 kg kb
      -3:28 row, I think this is a PR, felt easy too
      I’m actually happy for the rest day tomorrow

  3. BBG:
    1) can’t do
    2) 160, 170, 175, 185 (1) 180#(1)…legs so tired today

    Strength:
    1a) 240#
    1b) 165, 165, 165, 170, 170, 170, 175#

    Conditioning: 15:08

  4. 31/M/175#/”East Region”
    IG: goalie858

    BBG:
    1) 155/160/165/175/(180#) (+10# from start of cycle)
    2) 185/200/210/220/(230# ox) (+15# from start of cycle)

    STRENGTH:
    1a) 245/255/265/275/285/295/305# (+20# from start of cycle)
    1b) 185/195/205/215/225/(230 ox)/230# (+15# from start of cycle)

    COND:
    14:59 (3:41 row and farmers carries done w/ 15m down and backs). Really says something about this program when 100 target burpees are only a piece of the metcon and I don’t even bat an eye anymore. I have either just gone off my rocker or this stuff has just made me much more physically and mentally tough! KEEP IT COMING!!!!

  5. Snatches 165-190, then missed 1 at 195
    Cj 205-250, then missed 1 at 260
    Tuesdays strength
    Push press 5×2/215-230
    Pulls 5×2/315-335
    Con later this evening

  6. BBG

    Power Snatch x2

    190, 195, 205, 215, 220 failed

    Power Clean + Push Jerk x2

    205, 215, 225, 235, 245

    Strength

    HBBS w/3 sec pause

    275, 300, 315, 335, 345, 355, 365

    Tempo Bench Press

    205, 215, 225, 235, 245, 245, 260, 270f (second rep)

    Conditioning

    17:23

  7. M/28/193
    1) up to 150, 165×1
    2) up to 205
    STR:
    B. Squats 240# across

    a) b.squat 235# 1-1-1-1-5
    b) C2B pull-up 1-2-3-4-5

    10-8-6-4-2
    Burpee/DB snatch 45#

  8. BBC – these felt off today. Monkey Fucking the bar
    1.) 155/165/175/185/195#, missed 2nd
    2.) Mix of Singles and Doubles @ 205/225# 75/83%

    Strength
    1a.) 275/295/315×2 sets/335/350/365#! +10# vid on insta, @m_lafleurgray
    1b.) 225×2 sets/235×2 sets/245#x3 sets

    Cond
    Timer got reset, 14:30-15:00 range

  9. 28/170#/5’9″/M/CenEast
    @GoBlueAlum08

    1/3/4 – traps and upper back blown up

    BBG: skipped

    BS: 235/250/265/280/295/310/325#; +5# from last week and this is 91.5% of my 1RM
    BP: 195/200/205/210/215/220/225#; +5# from last week

    Conditioning: 17:15 Rx

    Won’t be posting Fri/Sat due to a competition. Will be back at it on Monday.

  10. BBG
    1) 155-160-165-170-175
    2) 195-205-210-215-220
    Strength
    1a) up to 335 340×1
    1b) up to 215
    Cond
    will make up in the morning due to lack of a rower and kbs at work

  11. BBG:
    1) 195 – 200 – 205(xo) – 205(ox) – 205(xx) [These felt awful today]
    2) 205 – 220 – 235 – 245(1) – 245 (non-TG)

    Strength:
    1a) 245 – 275 – 295 – 315 – 335 – 345(1) – 345(1)
    1b) 205 – 205 – 215 – 215 – 220 – 225 – 230(1)

    Conditioning:
    15:20

  12. I need to start posting here more often. Loving this programming now that I’m getting used to the volume.

    Been following for about 2 months and put 30lbs on my snatch!

  13. Conditioning: 13:26 Rx!

    No time for other stuff. . Will finish up tomorrow and take Friday off!

  14. 32/f/136 this week (need more pie)/everythinghurts/@winetoweights

    BBG
    1) 65#, 75#, 80#, 85#, 90#x1 (+5# from last week and a power snatch PR)

    2) 85#, 95#, 100#, 105#, 110#x1 (+1 rep at 5# heavier from last week)

    Strength
    1a) 115#, 125#, 135#, 140#, 145#x1, 145#, 150# (0)
    1b) DND- worked on muscle up progressions/push-ups, kipping

    Conditioning
    EEK. Had a semi-plan in place; figured the burpees would take approximately 10:00 based on former 10:00 burpee test (104). Row wasn’t terrible at 4:15; farmer carries were extremely hard and I had to put the KBs down probably 6x 🙁 Finished carries by 9:38. Burpees went much slower than anticipated. Total time: 24:06.

  15. M/160/22/Nor Cal
    BBG:
    1. 135,145,155,160,160
    2. 165,176,185,196,205

    Strength:
    BP:135,145,155,165,170,175,180
    BS:185,205,225,235,245,255,265(f)

    Conditioning:
    14:48Rx, good one, just kept moving on the burpees went nice and slow.

  17. M/48/155

    AM: Tempo incline bench press: 40-50-54-56-60-62-64 – +4kg
    Pause back squat 145-215-237-259-259-281-286 + +10lbs

    PM: Connectivity: box shoulder stretch, then 2x1min of hollow hold with pvc, arch hold with pvc, and chin and toes HS.

    emom 2 tng power snatch: 130-140-150-160-170(missed last one) +10
    emom 2tng power clean and push jerk: 140-150-160-180-190 (missed last one) +10

    Conditioning: 14:38
    Row was 3:57, which is good for me
    Farmer carry was tabata style, 20s on 10 rest, so about 5-6 drops.
    Burpees unbroken at a steady pace and sped up on last 15.

  19. BBG
    1. 125
    2. 155

    Strength
    1a. 230 – got 240 for 1 and missed the second
    1b. 130

    Conditioning
    14:40 – This was pretty smooth. Got to do it with class so I had a little bit of a push.

  21. BBG:
    1)140/145/150/155/165
    2) 165/175/185/195F/195

    Strength:
    1a) 225/245/265×3/275/295
    1b)155/185×5/195(failed second rep)

  22. BBG
    1) 155, 165, 175 miss, 165, 165
    2) 185, 195, 205 miss, 185, 185

    Strength
    1a) 275, 285, 295, 305, 315, 315, 315 (1)
    1b) dumbbells 65, 75, 80, 85, 90

  23. Better late than never.

    BBG –

    1 – Skip
    2 – Up to 110 (x1), Drop to 100. Clean only no jerk

    Strength

    1 – 120/130/140/150/155/160(1)/150
    2 – Skip

    Conditioning
    14:12

    Everything felt pretty good, about 7:00 on the burpees which is what I was shooting for.

  24. BBG
    1) 115-135(1)
    2) 125-150

    Strength
    1) Block pulls 6×1 @97% 310
    2) 7×2 Tempo bench 135×2, 145×2, 155×2, 165(1)

    Conditioning
    17:40 55# dumbbells

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